{"id":16974,"date":"2021-02-09T18:08:38","date_gmt":"2021-02-09T18:08:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16974"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"30-day-fat-burning-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/","title":{"rendered":"30-Day Fat Burning Challenge"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#30_Day_Fat_Burning_Challenge\" >30 Day Fat Burning Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#What_To_Do_Next\" >What To Do Next?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you ready to torch those calories and blast away your excess pounds once and for all? This weight loss <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-50-pounds-in-a-month\/\">workout plan<\/a> for beginners is the best thing invented for sustainable and effective weight loss. It is not overloaded with difficult exercises, simple to memorize and perform every single day even if you\u2019re a busy person with little free time. You\u2019ll need only seven exercises to lose weight, and you\u2019re supposed to perform only one of them on a given day, gradually increasing the number of repetitions. These small workouts are accompanied by useful tips for lifestyle change throughout the month. Following them is absolutely crucial. The workouts will certainly help you reach your desired weight, but they will be much less productive without significant lifestyle change. So, let\u2019s start the 30 day fat burning challenge right now!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30_Day_Fat_Burning_Challenge\"><\/span><b>30 Day Fat Burning Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>High-knees sprint<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Run in place, pulling your knees toward your chest while vigorously pumping bent arms (<\/span><a href=\"https:\/\/www.shape.com\/fitness\/workouts\/lose-weight-month-our-30-day-shape-slim-down-challenge\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Perform 10 reps.\u00a0<\/span><\/p>\n<p><b>Pro Tip: Lose Your Blame<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fat-shaming doesn\u2019t help <a href=\"https:\/\/betterme.world\/articles\/15-pound-weight-loss\/\">you lose weight<\/a> at all. A popular argument defending fat-shaming claims that bullying people for being fat stimulates positive changes in their lifestyle and diet and helps them get healthier. That is absolute bullshit. The only thing fat-shaming leads to is depression, anxiety, low self-esteem, and self-destructive behavior (<\/span><a href=\"https:\/\/www.bbc.com\/news\/health-49714697\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Fat people who experience fat shaming are likely to gain even more weight because of anxiety and negative attitudes towards themselves. That is why a positive relation with your body should ideally be a starting point rather than the result of your weight loss program. Try to perceive training and diets as acts of care, love and appreciation for your body. After all, your looks reflect your health, and focusing your mind on health benefits will yield a myriad of impressive results for your shape.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lose-5-pounds-in-a-week-meal-plan\/\">Lose 5 Pounds In A Week Meal Plan: Can It Really Help You Reach Your Weight Loss Goals In 7 Days?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31910 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-2-1024x576.png\" alt=\"30 day fat burning challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-2.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Jump Switch Lunge<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lunge forward with your left foot from a standing position, bending knees 90 degrees. Jump as high as possible, swinging arms overhead and switching legs in air. Land with your arms by sides and right foot forward, immediately bending your knees. Continue alternating sides quickly. Perform 10 reps.\u00a0<\/span><\/p>\n<p><b>Pro Tip: Set S.M.A.R.T Goals<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Goal setting is not as easy as it might seem. Your success depends on the way you formulate your goal. That\u2019s why it is often advised to set goals that meet the S.M.A.R.T criteria &#8211; that are specific, measurable, achievable, relevant and time-bound (<\/span><a href=\"https:\/\/www.mindtools.com\/pages\/article\/smart-goals.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). For example, \u201cI want to lose weight\u201d is a badly-formulated goal. It is not specific, not measurable and not time-bound. \u201cI want to lose 30 pounds in 30 days\u201d is a time-bound yet unachievable goal, since a healthy weight loss tempo is about 1-2 pounds a week. Your goals must be as concrete as possible, so you can check your progress and work towards your success.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Squat Jack<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Drop into a squat from a standing position, bringing fists in front of the chest with elbows bent at sides. Jump feet wide, straightening legs and swinging arms out to sides and up to meet overhead. Continue quickly and repeat 10 times.\u00a0<\/span><\/p>\n<p><b>Pro Tip: Steer Clear Of Added Sugar<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Eliminating added sugars should be the first step of any healthy weight loss plan. Workouts to lose belly fat are all good, but you can\u2019t flatten your muffin top without getting rid of extra calories that stem from added sugars. This does not mean you have to throw away the package of sugar in your kitchen &#8211; all the evil comes from processed foods. Adult men consume 24 spoons of sugar per day on average (<\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; and that is not the fault of the one you pour in the morning cup of coffee. Soft drinks, fruit drinks, yogurts, muesli and granola, cakes, candy and other processed items contain insane amounts of sugar calories, and you should throw them away from your shopping list right now.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38965 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510-1024x576.png\" alt=\"meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5510.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Burpee<\/b><\/p>\n<p><span style=\"font-weight: 400;\">From a standing position, crouch and plant palms on the floor. Jump feet back to plank (while keeping abs tight), then lower chest and thighs to floor. Press up to plank and jump feet toward hands. Lastly, jump as high as possible (make sure feet are under shoulders before you launch), clapping hands overhead. Continue quickly and repeat 10 times.\u00a0<\/span><\/p>\n<p><b>Pro Tip: Avoid Refined Carbs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As you already know, added sugars are a no-go on a healthy diet. Products with tons of added sugars are full of refined carbs, but refined carbs do not exclusively come from added sugars. <\/span><a href=\"https:\/\/betterme.world\/articles\/macro-calculator\/\"><span style=\"font-weight: 400;\">Refined carbs<\/span><\/a><span style=\"font-weight: 400;\"> are empty and unnecessary carbs, they do not provide your body with essential nutrients, and, importantly, do not produce the feeling of satiety, so you tend to eat more. Refined carbs are upping your risks of obesity, heart disease, and diabetes (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/511565-negative-effects-of-eating-too-much-refined-carbohydrates\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). White flour and sugar are considered refined carbs, so you should limit the consumption of white rice, white pasta and white bread along with cakes, candies, soft drinks and other foods with added sugars.\u00a0<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31912 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Speed Skater Lunge<\/b><\/p>\n<p><span style=\"font-weight: 400;\">From a standing position, jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right leg bent 90 degrees and on ball of left foot, leg slightly bent (keep butt as low as possible). Reach your left arm across your body to touch the floor in front of your right toes (to make it easier, touch right shin or just reach right). Switch sides and repeat 10 times. Continue quickly alternating sides.<\/span><\/p>\n<p><b>Pro Tip: Put Down The Drinks<\/b><\/p>\n<p><span style=\"font-weight: 400;\">What you drink is just as important as what you eat. It is well known that sugary sodas are bad for your health and contribute to weight gain. Many people replace them with packaged juices while trying to lose excess weight. This is a mistake you need to avoid. Although 100% fruit juice is definitely more beneficial in terms of vitamins, consuming large amounts of juices (large means more than 150 ml per day) increases the likelihood of weight gain, since juices are high in sugar and calories and low in fiber (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31636410\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). So, it\u2019s better to focus on <\/span><a href=\"https:\/\/betterme.world\/articles\/drinking-water\/\"><span style=\"font-weight: 400;\">water<\/span><\/a><span style=\"font-weight: 400;\"> and tea while consuming juices occasionally and in limited quantities.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31907 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-2-1024x576.png\" alt=\"30 day fat burning challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pilates Teaser<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lie faceup on the floor with your knees bent over hips and arms extended up with palms facing each other to start. Roll your upper body up and extend legs until you\u2019re sitting, body forming a V shape with your arms parallel to legs. Pause, and slowly roll the upper body back down, one vertebra at a time, keeping legs in the air. When your shoulders reach the mat, return to the starting position. Repeat 10 times. Continue slowly.<\/span><\/p>\n<p><b>Pro Tip: Go For A Walk<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When people think of sports and weight loss training, the first things that come to mind are exhausting squats and endless push-ups. In fact, there are many ways to combine training with pleasure &#8211; and you can choose from a myriad of types of physical activity for every taste. For example, <\/span><a href=\"https:\/\/betterme.world\/articles\/walk-to-lose-weight\/\"><span style=\"font-weight: 400;\">walking<\/span><\/a><span style=\"font-weight: 400;\"> for 30 minutes every day will help improve heart health, strengthen your bones, reduce the risk of diabetes, osteoporosis and other diseases (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Of course, walking helps you burn excess fat as well.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weight-lose-tools\/\">Weight Loss Tools: Jumping Into A Weight Loss Journey Fully Prepared<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pluo Push-Up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Begin on the floor in a palm plank. Push into palms to explode body off floor (feet stay planted), clapping hands if you can. Land in the beginning position with elbows soft. Repeat 10 times.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31911 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-2-1024x576.png\" alt=\"30 day fat burning challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-2.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Pro Tip: Get Enough Sleep<\/b><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/is-6-hours-of-sleep-enough-to-build-muscle\/\"><span style=\"font-weight: 400;\">Good sleep<\/span><\/a><span style=\"font-weight: 400;\"> is a critical and often overlooked factor in successful weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First of all, poor sleep contributes to increased hunger cravings. You feel more hungry since your body wants to replenish energy sources it didn\u2019t receive from sleep. That\u2019s why people can successfully resist the temptation to buy that fatty donut when they sleep well while failing to do so when they don\u2019t sleep enough.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Secondly, poor sleep negatively affects your metabolism. Poor sleep triggers cortisol spike, which is a signal for your body to conserve fat. A study found that those who did not sleep enough lost 55% less body fat than those who slept well (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/sleep-and-weight-loss#2\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Both groups consumed the same amount of calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, insulin sensitivity drops when you don&#8217;t get enough sleep. This is important because insulin is responsible for converting sugars and starches into energy, and when insulin levels drop, carbohydrates are converted to fat rather than energy.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38877 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-1024x576.png\" alt=\"30 day fat burning challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_To_Do_Next\"><\/span><b>What To Do Next?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now you know all the basic exercises for the first week of your 30 day fat burning challenge. What you\u2019ll need in the following weeks is a simple increase of the repetitions for exercises you already know. So, in the second week, you perform every single exercise just like in the previous week, but make 20 repetitions instead of 10. Third week &#8211; 30 reps, fourth week &#8211; 40 reps. Simple as that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you strive for the best results, it\u2019s important to eat only when you\u2019re hungry, at the table, and without distractions. This is a simple but very effective tip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fact is that people often consume excessive amounts of calories without even noticing it. Although their bodies no longer send hunger signals, they continue to eat automatically. This most often happens when people eat while watching TV, sitting at their computer or on their phone. That is why it is important to continue the tradition of eating at the table. It is not only a place to socialize with loved ones and share meals, but also a means of limiting calorie intake. So don&#8217;t get distracted while you eat and try to figure out if you really want to eat at a certain moment, or<\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-stop-eating-when-bored\/\"><span style=\"font-weight: 400;\"> if you are simply bored or even stressed.<\/span><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38319 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-1024x576.png\" alt=\"fat burning challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, 30 Day Fat Burning Challenge is an excellent way to burn excess fat and upgrade your lifestyle. Exercises for belly fat here are accessible for beginners and don\u2019t take much time. Plus, this challenge includes useful tips for your diet, which are necessary to follow if you strive for impressive results. Those tips, however, are not exhaustive. Following the rules of a <\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">balanced diet <\/span><\/a><span style=\"font-weight: 400;\">is imperative for successful weight loss, and they are not limited to eliminating harmful processed foods and consuming more fruits and vegetables.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping your fluid intake high is also crucial, especially when your physical activity levels increase. Water, unlike soft drinks, has multiple health benefits, and will help you shed those unwanted pounds as well.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Fat_Burning_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31636410\/\"><span style=\"font-weight: 400;\">A lack of consideration of a dose-response relationship can lead to erroneous conclusions regarding 100% fruit juice and the risk of cardiometabolic disease<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nih.nlm.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bbc.com\/news\/health-49714697\"><span style=\"font-weight: 400;\">Does fat shaming help people lose weight?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, bbc.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.livestrong.com\/article\/511565-negative-effects-of-eating-too-much-refined-carbohydrates\/\"><span style=\"font-weight: 400;\">Negative Effects of Eating Too Many Refined Carbohydrates<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., livestrong.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/sleep-and-weight-loss#2\"><span style=\"font-weight: 400;\">Sleep More, Weigh Less<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mindtools.com\/pages\/article\/smart-goals.htm\"><span style=\"font-weight: 400;\">SMART Goals<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., mindtools.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.shape.com\/fitness\/workouts\/lose-weight-month-our-30-day-shape-slim-down-challenge\"><span style=\"font-weight: 400;\">The 30-Day Weight Loss Challenge That Makes It Easier to Reach Your Goals<\/span><\/a><span style=\"font-weight: 400;\"> (2015, shape.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\"><span style=\"font-weight: 400;\">The sweet danger of sugar<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\">Walking For Good Health<\/a> (n.d., betterhealth.vic.gov.au)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Are you ready to torch those calories and blast away your excess pounds once and for all? This weight loss workout plan for beginners is the best thing invented for sustainable and effective weight loss. It is not overloaded with difficult exercises, simple to memorize and perform every single day even if you\u2019re a busy [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":31909,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[100],"class_list":["post-16974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30-Day Fat Burning Challenge - BetterMe<\/title>\n<meta name=\"description\" content=\"Getting rid of excess fat has never been so easy! Follow this 30 Day Fat Burning Challenge to melt your muffin top once and for all.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-Day Fat Burning Challenge\" \/>\n<meta property=\"og:description\" content=\"Getting rid of excess fat has never been so easy! Follow this 30 Day Fat Burning Challenge to melt your muffin top once and for all.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1344\" \/>\n\t<meta property=\"og:image:height\" content=\"756\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"A. Porter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a811e6cecbce01eb2446c65cc3be94ac\"},\"headline\":\"30-Day Fat Burning Challenge\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\"},\"wordCount\":2005,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-2.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you ready to torch those calories and blast away your excess pounds once and for all? This weight loss <a href=\\\"https:\/\/betterme.world\/articles\/how-to-lose-50-pounds-in-a-month\/\\\">workout plan<\/a> for beginners is the best thing invented for sustainable and effective weight loss. It is not overloaded with difficult exercises, simple to memorize and perform every single day even if you\u2019re a busy person with little free time. You\u2019ll need only seven exercises to lose weight, and you\u2019re supposed to perform only one of them on a given day, gradually increasing the number of repetitions. These small workouts are accompanied by useful tips for lifestyle change throughout the month. Following them is absolutely crucial. The workouts will certainly help you reach your desired weight, but they will be much less productive without significant lifestyle change. So, let\u2019s start the 30 day fat burning challenge right now!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>30 Day Fat Burning Challenge<\/b><\/h2>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Day 1<\/b><\/h3>\\r\\n<b>High-knees sprint<\/b>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Run in place, pulling your knees toward your chest while vigorously pumping bent arms (<\/span><a href=\\\"https:\/\/www.shape.com\/fitness\/workouts\/lose-weight-month-our-30-day-shape-slim-down-challenge\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Perform 10 reps.\u00a0<\/span>\\r\\n\\r\\n<b>Pro Tip: Lose Your Blame<\/b>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fat-shaming doesn\u2019t help <a href=\\\"https:\/\/betterme.world\/articles\/15-pound-weight-loss\/\\\">you lose weight<\/a> at all. A popular argument defending fat-shaming claims that bullying people for being fat stimulates positive changes in their lifestyle and diet and helps them get healthier. That is absolute bullshit. The only thing fat-shaming leads to is depression, anxiety, low self-esteem, and self-destructive behavior (<\/span><a href=\\\"https:\/\/www.bbc.com\/news\/h ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\",\"url\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\",\"name\":\"30-Day Fat Burning Challenge - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-2.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Getting rid of excess fat has never been so easy! 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Porter\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"caption\":\"A. Porter\"},\"description\":\"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/alexporter\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"30-Day Fat Burning Challenge - BetterMe","description":"Getting rid of excess fat has never been so easy! Follow this 30 Day Fat Burning Challenge to melt your muffin top once and for all.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/","og_locale":"en_US","og_type":"article","og_title":"30-Day Fat Burning Challenge","og_description":"Getting rid of excess fat has never been so easy! Follow this 30 Day Fat Burning Challenge to melt your muffin top once and for all.","og_url":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1344,"height":756,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-2.png","type":"image\/png"}],"author":"A. Porter","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a811e6cecbce01eb2446c65cc3be94ac"},"headline":"30-Day Fat Burning Challenge","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/"},"wordCount":2005,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-2.png","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you ready to torch those calories and blast away your excess pounds once and for all? This weight loss <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-50-pounds-in-a-month\/\">workout plan<\/a> for beginners is the best thing invented for sustainable and effective weight loss. It is not overloaded with difficult exercises, simple to memorize and perform every single day even if you\u2019re a busy person with little free time. You\u2019ll need only seven exercises to lose weight, and you\u2019re supposed to perform only one of them on a given day, gradually increasing the number of repetitions. These small workouts are accompanied by useful tips for lifestyle change throughout the month. Following them is absolutely crucial. The workouts will certainly help you reach your desired weight, but they will be much less productive without significant lifestyle change. So, let\u2019s start the 30 day fat burning challenge right now!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>30 Day Fat Burning Challenge<\/b><\/h2>\r\n<h3 style=\"text-align: center;\"><b>Day 1<\/b><\/h3>\r\n<b>High-knees sprint<\/b>\r\n\r\n<span style=\"font-weight: 400;\">Run in place, pulling your knees toward your chest while vigorously pumping bent arms (<\/span><a href=\"https:\/\/www.shape.com\/fitness\/workouts\/lose-weight-month-our-30-day-shape-slim-down-challenge\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Perform 10 reps.\u00a0<\/span>\r\n\r\n<b>Pro Tip: Lose Your Blame<\/b>\r\n\r\n<span style=\"font-weight: 400;\">Fat-shaming doesn\u2019t help <a href=\"https:\/\/betterme.world\/articles\/15-pound-weight-loss\/\">you lose weight<\/a> at all. A popular argument defending fat-shaming claims that bullying people for being fat stimulates positive changes in their lifestyle and diet and helps them get healthier. That is absolute bullshit. The only thing fat-shaming leads to is depression, anxiety, low self-esteem, and self-destructive behavior (<\/span><a href=\"https:\/\/www.bbc.com\/news\/h ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/","url":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/","name":"30-Day Fat Burning Challenge - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/1-2.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Getting rid of excess fat has never been so easy! 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Porter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","caption":"A. Porter"},"description":"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.","sameAs":["https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b"],"url":"https:\/\/betterme.world\/articles\/author\/alexporter\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16974","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=16974"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16974\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/31909"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=16974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=16974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=16974"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=16974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}